The IDEAL Goals Habit Tracker plans your habits one week at a time. When the week is over, you use what you learned to plan the next one. Fill it in on this page and print it, or download the free PDF.
SMART goals manage projects. IDEAL goals change behaviors.
Click a number on the example to see what that part of the sheet does. The numbers follow the order you use them.
Type your habits below and tap a day each time you finish a habit. Your entries are saved in this browser only, so no one else can see them.
Stuck on a habit? See the tools you can add.
The IDEAL Goals Habit Builder walks you through it, one page at a time, before you fill in your first week.
Plus, you’ll receive 10 days of email support to walk you through your first week of healthier eating, one day at a time.
Subscribe to our newsletter to receive more information about my book and journal (and to download your FREE fillable daily habit tracker).
Here’s how the journal helps you turn insight into results:
13-Week Roadmap: A simple, day-by-day system that removes guesswork and keeps you focused.
Trigger-Proofing Tools: Learn how to redesign your environment so healthy choices feel easy.
Built-In Accountability: Track food, energy, sleep, and habits so progress never slips away.
Daily Reflection Prompts: Just 5 minutes a day to stay aligned before life gets busy.
This isn’t about fixing something that’s broken.
It’s about making healthy choices feel automatic.
This is your 13-week reset.
You’re not in crisis mode, and that’s a good thing.
The Health & Well-Being Journal isn’t just for getting back on track.
It’s for levelling up, staying consistent, and building a food relationship that lasts.
📘 Even 5 minutes a day can help you track, reflect, and grow, before life gets messy.
Ready to try it?
Start Your 13-Week Upgrade
